In 2010, the Dietary Guidelines for Americans defined that men and women should drink one or two glass per day respectively to get some health benefits. However, when you drink excessively, the chances of suffering from malnutrition increase as alcohol directly affects the diet. It stops the absorption of nutrients, especially when the nutrient intake is low.
Instead of selecting a highly balanced diet, most addicts tend to choose fatty and sugary foods. Moreover, there can be no progress as long as rehabilitation centers and other recovery programs do not accept the concept of nutrition in an alcohol recovery diet. So, there is lots of rehab centers give you the diet to follow while you are there in the rehab center to control your addiction. Consequently, neither people become aware of the benefits of alcohol recovery diet nor do they succeed in obtaining sobriety without alcohol recovery diet. In fact, there are lots of recovery programs that offer junk food everyday instead of fresh fruits and vegetables as they are more expensive than junk food. In the process of them trying to save money on food, it leads to a non-balanced diet and you suffer from the whole recovery process. So, if an alcoholic wants to recover, he must not only quit alcohol but also follow a proper recovery diet.
Alcohol recovery diet is usually recommended by a doctor in order to recover body function. In fact, it has been found in a research that as the consumption of alcohol increases, the quality of overall diet decreases. Nutrients like Vitamin B6, thiamine and folic acid being the most significant nutrients in alcohol recovery diet are found less in an alcoholic’s body. These nutrients along with the production of red blood cells also make the process of absorption easy. The alcohol recovery diet makes the process of detoxification more successful. However, the doctor also has to monitor the level of nutrients since supplements are necessary for preserving the body work.
- Role of Vitamins, minerals and supplements in alcohol recovery diet
- Role of vitamin A in alcohol recovery diet
- Role of vitamin B in alcohol recovery diet
- Role of supplements in the alcohol recovery diet
- Other nutrients in alcohol recovery diet
- A proper alcohol recovery diet plan for Alcohol Addicts
- Alcohol recovery diet plan 1
- Alcohol recovery diet plan 2
- Alcohol recovery diet plan 3
- Tips for your alcohol recovery diet
Role of Vitamins, minerals and supplements in alcohol recovery diet
Alcoholics often refuse alcohol recovery diet: consequently they get fewer nutrients leading to an irregular eating habit. However, this leads to intake of more calories from fat or sugar which further increases the problems. Also, excessive use of alcohol can make you lose your appetite. Therefore, alcoholics must be encouraged to opt for a normal diet. Vitamins and supplements if included in alcohol recovery diet play a significant role in regaining you’re appetite. In fact, vitamins, protein, complex carbohydrate and high-fiber foods should be included in alcohol recovery diet. These nutrients help to restore nourishment.
University of Maryland Medical Center defined that thiamine, pyridoxine and folic acid deficiency is common when people are not familiar to the alcohol recovery diet. Vitamin B and thiamine helps in metabolizing the carbohydrates which is abundant in grains, yeast and meat. In fact, fish and cereals are sources of pyridoxine whereas folic acid and vitamin B are found in fruits and green vegetables. Nuts, brown rice, potatoes, bananas, apricots, figs and dairy product also contain vitamin B.
Role of vitamin A in alcohol recovery diet
In this alcohol recovery diet we mentions that dairy products, green vegetables, chicken and mackerel are the main sources of vitamin A. Vitamin A deficiency can be usually found in alcoholics. In this situation, you should seek the help of a registered dietitian because if unintentionally Vitamin A is taken in excess quantity then it can have a bad effect on the liver.
Role of vitamin B in alcohol recovery diet
Addicted individuals might face anemic problem if there is deficiency of vitamin B in them. Not only that, this problem may later turn into a form of Korsakoff’ syndrome, also known as wet brain which restrains the absorption of nutrients. This leads to serious mental disorders and hence a proper alcohol recovery diet should be recommended by a dietitian.
Role of supplements in the alcohol recovery diet
Supplements are most significant in alcohol recovery diet because drinking for a long time always disrupts the need to eat. This is why doctors prescribe supplements to fill that shortage. These supplements help you as long as you do not have a habit of eating. In addition, alcohol recovery diet also includes minerals such as zinc, magnesium and selenium for replenishing.
Other nutrients in alcohol recovery diet
The University of Michigan Health System introduced a report which showed that when vitamin C, Vitamin E, vitamin B-6, a B vitamin and niacin intake are part of alcohol recovery diet, it may help in reducing anxiety problem in the early stage of treatment. Even after the treatment, people have to experience relapse because of anxiety. Vitamin C can be found in oranges, strawberries, peas and broccoli. Salmon, tomatoes, whole grains, olive, mackerel and spinach contain vitamin E.
Obviously, there are so many ways to eat food during the recovery that people accept. There are many reasons such as food availability, food philosophy, and financial resources that affect the eating process. But most people do the same which is against an alcohol recovery diet:
Breakfast: Breakfast is not usually done, and even if it’s done, it includes eggs, sugary cereal, hash browns, and bacon. Apart from this, other common things usually consumed by all alcoholics are:
- Several cups of coffee with flavored creamer
- Smoking cigarettes throughout the day
- Energy drink
Lunch: This can be the first meal of the day that is consumed by alcoholics. Even then, it does not include fruits and vegetables. The process of binging on fast food restaurant have also become very popular with people a lot of things such as candy, soda, chips, cereal bars and energy drinks.
Dinner: Their dinner is mainly rich in protein and starch such as pasta, teriyaki chicken, rice, and meatballs. Most addicts do not eat green vegetables at all. Broadly speaking, they consume all the food that does not come under the Alcohol Recovery Diet.
A proper alcohol recovery diet plan for Alcohol Addicts
Introducing the concept of nutritious food for addicted individuals can be a difficult work. In the early stages of recovery, many abusers do not accept health behavior change. They keep on trying to save themselves from the crisis of alcohol addiction. However, if you are an alcoholic, sobriety cannot be achieved without following the alcohol recovery diet. Unfortunately, in the beginning of addiction, alcoholics prefer to eat jelly, ice cream, candy, grilled cheese etc. But because of long-term drinking, they refrain themselves from eating.
Some addicts becoming addicted to alcohol even at a younger age should develop a healthy relationship with food keeping in mind of this alcohol recovery diet.
Diet plan for addicted individuals which comes under the Alcohol Recovery Diet
- Breakfast: Your breakfast should be full of frozen berries, banana, spinach, curd, and milk.
- AM Snack: Give time to eat boiled eggs and almond butter.
- Lunch: Your lunch should contain green vegetables, green salads, chicken salads, lentil soup etc.
- PM Snack: Alcohol recovery diet should include fresh fruits, string cottage cheese and a handful of nuts.
- Dinner: Alcohol recovery diet must include whole-grain bread, salmon, cooked vegetables, green salad and pine nuts in your dinner.
Here are few diet plans that you could opt according to your schedule and preferences:
Alcohol recovery diet plan 1
7:30 am– Start your day with a ½ cup of banana juice or 1 cup of milk.
10:00 am– Have a ½ cup of cottage cheese with pineapple or any fruit you like.
12:30 pm– Eat a cheese sandwich with two wheat breads, carrot, and celery.
3:00 pm– Take one serving of crackers and popcorn.
6:00 pm– Take a cup of soy milk, roasted chicken and one cup of broccoli.
8:30 pm– Have 1 cup of frozen yogurt with an apple.
Alcohol recovery diet plan 2
7:00 am– Take 1 slice toast, 1 boiled egg, and an apple.
10:00 am– 2 slices of cheese with 1 wheat cracker
12:30 pm– 2 wheat breads with roasted turkey, 1 plate of green salad, 1 slice of cheese and green vegetables
3:00 pm– Have raisins, dried fruits, and nuts.
6:00 pm– Take 1 cup broccoli with baked salmon, 1 cup pasta and 1 cup of soy milk.
8:30 pm– 1 cup frozen yogurt with peanut butter
Alcohol recovery diet plan 3
7:15 am– Take 1 cup of frozen yogurt.
9:30-11:30 am– 2 wheat breads, 1 boiled egg and tomato slices.
11:30 am-1:30 pm– Peanut butter with almonds and jelly sandwich
1:30-3:30 pm– 1 cup of cottage cheese with dried fruits
5:30-6:00 pm– A veggie burger, 2 slices of cheese and 1 cup of milk.
7:30-8:00 pm– Take peanut butter with 1 wheat cracker along with green vegetables or green salad and two wheat breads
Tips for your alcohol recovery diet
Needless to say that alcohol makes a person compel and disable, even if he wants to control it. In other words, alcohol depletes your body just like termites by damaging all the cells and system. In addition, there is a high chance of heart disease. Not only it affects the circulation and digestive system, it also affects the liver and brain. It is found that 80% alcoholics are malnourished as most of them don’t know that along with the treatment, the alcohol recovery diet is also responsible for protecting their body from alcohol. Alcohol does not allow nourishment to the body cells and the toxic substances that cumulate cannot get out of the body. In this situation, following an alcohol recovery diet is considered appropriate because it helps you in repairing the damage of your body. If along with the alcohol recovery diet you exercise regularly, the body can easily process nutrients present in the food. It is also important to mention here that it is not necessary that alcohol recovery diet therapy helps to fix all the problems related to alcohol completely and quickly. Moreover, it can help you protect your body from further loss occurring because of alcohol.
Here are some tips related to the alcohol recovery diet:
- Start regular meals.
- Dietary habits should not be changed suddenly. Gradually improving your diet and adopting an alcohol recovery diet will give you good results.
- Eat foods that contain high quantity of carbohydrates and proteins because it helps in overcoming cravings.
- Consume multivitamin supplements, a combination of folic acid and B-complex vitamin. B-complex vitamins include the dose of thiamin, niacin, chromium and L-glutamine. Multivitamin supplement normalizes blood sugar levels.
- In the early stage of recovery, stop eating sugar and caffeine as it can swing your mood.
- You have to choose foods that contain less fat and lean protein for helping rebuild muscles. It is not necessary to be found only in red meat and chicken. Even peanut butter, walnuts and salmon are known as good source of lean protein in alcohol recovery diet.
- Alcohol recovery diet contains amino acids, tyrosine and tryptophan that alert the addicted individuals mentally and emotionally.
- Vitamin C present in alcohol recovery diet helps alcoholics to reduce the effects of toxic substances. It also reverses the accumulation of fat from the liver.
- If you are experiencing liver disorders, nausea or lack of appetite due to excessive use of alcohol, you should consume selenium and vitamin E which can also be obtained through green vegetables and fresh fruits.
- Alcohol recovery diet should be balanced because this improves the immune system and reduces the growth of cirrhosis.
- Detoxification process lasts for at least 6 to 7 weeks. During detoxification, people may experience sweating, high heart rate, weakness and insomnia, etc. To protect the body from this, therapists offer alcohol recovery diet which is protein-rich and includes plenty of fluids and fiber. Moreover, alcoholics should drink plenty of water as sweating increases during detoxification. In addition, as sugar problem is found in mostly alcoholics, hypoglycemic substances should help them. Alcohol recovery diet is based on a well balanced diet focusing on withdrawal from alcohol.
- Juice can be added in alcohol recovery diets to restore internal organs from the effect of alcohol. Cabbage juice with a combination of carrots, pears and cabbage can do wonders. However, the taste of raw cabbage may be a little sharp but it removes the problem of constipation as well as it is beneficial in strengthening the digestive system. Cabbage protects the body against cancer and helps in the functioning of liver. Not only this, alcohol recovery diet mentioned that pears, celery and carrots also facilitate detoxification process by cleansing the intestines.
- Alcohol recovery diet mentions that if you want to get rid of alcohol addiction, you should eat before drinking. By doing this you can remember to take the essential nutrients. Also, you should not eat snack during drinking. Refrain yourself from eating more nuts and crisps.
- After entering the body the alcohol turns into sugar. If you delay in following an alcohol recovery diet, you may soon suffer from sugar problems. For example, whenever you do not drink alcohol, then your cravings for sugar gets high. Because of slow metabolism, your choice should be complex carbohydrates rather than simple; consequently, your cravings will decrease for a long time.
In alcohol recovery diet, water is the most essential component for the body. It is required for all organs of the body as it strengthens the digestive system and up to some extent, it also helps to overcome on the craving. There is lots of addicts in America fighting with their addictions, so right diet is one of very important factor which will help you. If you have insurance or not you can apply to some rehab centers and ask them for you alcohol recovery diet.
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